P + D training for VLM 2013

Al Runs - I definitely find the long runs @ MP the toughest workouts, and I've learnt from painful experience that the key is to focus on an effort level rather than a fixed pace. Last time round, I definitely set my MP pace too high, and had two horrible runs where I was meant to do 12m @ MP, and 14m @ MP that I simply couldn't finish.....

Al Runs, I did a chopped down P&D70 last time. Chopped some out, started adding some on and before you know it I probably unbalanced the plan. If I go with P&D this time I'm going to use the 55 plan. I will probably do a couple more 20's, and some extra cross training on the days shown on the plan. I'm hoping to arrive at race day refreshed and injury free. Although I hit my sub 3 target this autumn, it was a close call.

Chick, Keir and the other Haddites (hi mace!)...when you switch from Hadd Base to P&D, do you replace the P&D LT runs with sub-LT Hadd runs, or just dump Hadd completely and follow Puff and Diddy?

Um, good question. I expect what I will do is start them sub LT, HADD style and slowly increase the pace week by week so that are P&D for the final couple. To be honest, there are some pureists out there, but I think all of these schedules are meant to be altered, ammended and adjusted to fit individual needs and lifestyles. They are training guides to help you to achieve specific goals rather than prescriptive goals in themselves.

Great idea for this thread, I'm doing manchester marathon a week later and live in Singapore so this thread should really help me stay focused. I see some familiar names on this thread when I did Ldn 2010 mara.

Can I aska dumb question? Why is no one doing the 24week plan? Or do I have a really old copy of the book?

I'm currently doing about 35/40miles a week and plan to use the 55-70plan too.

Keir / Teknik - out of interest, what is a sub-LT Hadd run and the theory behind it?

HADD was a big believer in slow steady running to develop an aerobic base before doing anything faster. Squeezing all of your potential out of the tube before moving onto faster stuff. When it comes to sessions he tended to err on the side of caution and so LT sessions would be on the slower side to push up LT rather than on the faster side to pull up the LT.

No problem with 24 week plans K. Ideally you want 6 months of good training to run a good marathon, so a good few weeks of base before starting the 18 week programme. I think they decided to cut 24 down to 18 weeks as 24 weeks is too long for some people to maintain a focus. Easier mentally to think of 6 weeks of prep work followed by an 18 week plan than think of a 24 week plan.

Chick, Keir and the other Haddites (hi mace!)...when you switch from Hadd Base to P&D, do you replace the P&D LT runs with sub-LT Hadd runs, or just dump Hadd completely and follow Puff and Diddy?

Tek - I basically did as much HADD in P&D as possible, i. e. kept most runs at 70% (apart from the intervals & tempo bits of course). As for the sub LT run I kept one in and did that as part of the medium-long midweek runs, i. e. those 12-15 milers where I would do the 10 @ 80% and the rest was warm up and cool down. Some people pimp their ride, I HADD my P&D

Hello all - I followed the P&D 18wk 50-70 mile schedule for Chester marathon. Not going to have quite as much time for VLM - so will probably do a bit of a hybrid job. Was thinking of P&D 50 mile sched during the week, then one of the higher mileage ones for the long run.

Chick / Keir thanks...Chick LOL that's WAAAY too hardcore for me, so I'll think I'll do what Keir is saying. I'll keep everything aerobic on the P&D plan at either 70% or 75% ceilings, replace the P&D tempo with a sub-LT 10 miler, but gradually move up the intensity from 80% (assuming no drift, that is)...might even get to a pace that would have been "tempo" right now. Fingers crossed.

Al - like Keir says, P&D say improve lactate threshold by running at, or higher than, LT, whereas Hadd says tickle it up the HR scale by running slightly below LT ("sub-LT"). Once you get to 10 miles with no drift you can up the pace / intensity...

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